My target heart rate for endurance training based on my age is about 135 beats per minute. Do I have to take into account, that I have a low resting heart rate or is that irrelevant. My resting heart rate is only 45 beats per minutes. Does this also lower my target heart rate?

  • how did you come up with 135 for your age? Sep 4, 2011 at 12:54
  • If you really want to know YOUR specific threshold/zones for training, you'll want to get a lactic threshold test done. Any other method/formula (except field testing) is slightly better than guessing. Sep 4, 2011 at 12:55
  • @Ryan: From the first diagram in this thread - fitness.stackexchange.com/questions/1015/… I am currently 30 years old.
    – Demento
    Sep 4, 2011 at 13:29
  • Yeah, I figured. Charts like those are estimates at best. It's enough to get you started, but if you are training for an endurance event, I'd go a different route. Sep 4, 2011 at 15:49
  • These links may provide some info fitness.stackexchange.com/questions/272/… thewalkingsite.com/thr.html
    – Fattie
    Sep 4, 2011 at 17:15

1 Answer 1


The Karvonen Formula shows you how to calculate your target heart rate taking into consideration your resting heart rate and your heart rate reserve.

Karvonen Formula: (MHR - RHR) x _% + RHR = THR

MHR is your maximum heart rate and is calculated by: MHR = 206.9 - (0.67 x age) (This a newer formula than the old 220 - age).

RHR is your resting heart rate.

THR is your target heart rate.


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